🥣 Collagen-Rich Bone Broth for Strength & Recovery

Bone broth isn’t just comfort in a cup—it’s fuel for your body. Rich in collagen, minerals, and amino acids, this broth supports joint health, digestion, recovery, and overall strength. Whether you sip it warm, use it as a soup base, or cook your grains in it, this simple recipe helps you feel good inside and out.

Ingredients

• 4–5 lbs beef bones (marrow bones, knuckles, oxtails – the collagen powerhouses!)
• 3–4 quarts filtered water
• 1/4 cup apple cider vinegar (helps draw minerals from the bones)
• 2 medium carrots, chopped
• 2 celery stalks, chopped
• 1 large onion, quartered
• 4–8 garlic cloves, smashed
• 2 bay leaves
• 1 tsp whole black peppercorns
• Fresh parsley and thyme sprigs
• Salt, to taste

Directions

Roast for flavor (optional, but worth it):

Preheat oven to 400°F (200°C). Spread bones, carrots, celery, and onion on a sheet pan. Roast 30–40 minutes until golden brown. This step builds deep, rich flavor.

Soak the bones (boosts minerals):

Place roasted bones in an Instant Pot or large stock pot. Add apple cider vinegar and enough filtered water to cover. Let sit 30 minutes before cooking.

Add flavor boosters:

Toss in garlic, bay leaves, peppercorns, parsley, and thyme.

Cook:

• Instant Pot: Pressure cook on High for 2–3 hours. Natural release.
• Stovetop: Simmer gently, covered, 24–48 hours (longer = richer broth).

Strain & cool:

Remove bones and veggies. Strain liquid into clean containers.

Chill & skim:

Refrigerate overnight. Skim the solid fat layer from the top (optional). Store broth in the fridge up to 5 days or freeze 3–6 months.

Nutrition Benefits per 1 cup (approximate)

• 40–50 calories
• 9–10 g protein (collagen-rich!)
• <1 g carbs
• 1–2 g fat (depending on skimming)
• Electrolytes: calcium, magnesium, potassium, phosphorus
• Amino acids: glycine, glutamine, proline → support gut health, recovery, and joint strength

How to Use It

• ✅ Sip warm as a post-workout recovery drink
• ✅ Use instead of water when cooking rice or quinoa for a nutrient upgrade
• ✅ Add as a base for soups or stews
• ✅ Freeze in ice cube trays for quick flavor boosts in sautéed veggies or sauces

✨ Pro Tip: Consistency is key. Sipping 1 cup daily can help keep your joints healthy, digestion smooth, and muscles supported through recovery.